How to Get Healthy Gums

Medically reviewed by Tu Anh Vu, DMD

Last Updated: February 19, 2022 References

A beautiful smile can brighten anyone's day and boost your own confidence levels. Keep your teeth and gums healthy to avoid gum disease or unsightly spots.

Method 1

Method 1 of 2:

Keeping Healthy Gums

1
Brush your teeth for two minutes twice a day.^{[1]
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Expert Source

Tu Anh Vu, DMD
Board Certified Dentist
Expert Interview. 10 April 2020.} This is the number one step you can take to care for your teeth. Using a soft or medium bristle toothbrush and fluoride toothpaste, be sure to brush in the morning and evening every day. Set a timer for two minutes or listen to a short song to keep time.
- Don't "scrub" your teeth hard — hold the brush like a pencil and brush in light circles and vertical strokes which will prevent and stop gum recession. Focus on the gums as well. Your gums are a delicate tissue that act like a barrier against bacteria.^{[2]
  X
  Expert Source
  
  Joseph Whitehouse, MA, DDS
  Board Certified Dentist
  Expert Interview. 9 April 2020.}
- Hold the brush at a 45 degree angle, just along the edge of the gum line.
- Be sure to brush your tongue and the roof of your mouth as well.
- Replace your brush every two to three months or when the bristles become worn.
2
Floss once a day. Flossing is still the most effective way to remove food and plaque from between your teeth, where it can irritate your gums if not removed.^{[3]
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Expert Source

Tu Anh Vu, DMD
Board Certified Dentist
Expert Interview. 10 April 2020.} Be sure to get each tooth from each side.^{[4]
X
Expert Source

Joseph Whitehouse, MA, DDS
Board Certified Dentist
Expert Interview. 9 April 2020.}
- The floss should form a "C" shape around the tooth.
- Do not push too far into your gums — goes as deep as the gum line but no further.
- Do at least four vertical movements which will extract the bacteria underneath your gums.
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3
Use antibacterial mouthwash to clean your whole mouth. Your teeth only make up 25% of your mouth, and you need to keep the whole thing clean to prevent infections that lead to unhealthy gums. Use antibacterial mouthwash a few times a week, but avoid mouthwash with alcohol in it, as this causes more harm than good.^{[5]
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Research source}
- Another option is a chlorhexidine mouthwash. Do not use it for longer than two weeks in a row as it might stain your teeth
4
Snack on "gum-friendly" foods. Sugary snacks, gum, and sodas all promote the growth of unhealthy bacteria in your mouth which lead to gum disease. Potato chips, crackers, and dried fruit can also stick to your teeth, and the residue can cause damage if it is not wiped away quickly. Since most people do not brush their teeth after snacking, these particles can remain on teeth for hours.
- Foods rich in calcium, like dairy, are great for tooth health.
- Vegetables, hummus, and fresh fruit are all healthy alternatives for your mouth.
- If you do eat sugary foods, rinse your mouth out with water afterwards.^{[6]
  X
  Trustworthy Source
  University of Rochester Medical Center
  Leading academic medical center in the U.S. focused on clinical care and research
  Go to source} Wait at least half an hour before brushing if you ate sugary food or fizzy drinks.
5
Stay hydrated. Saliva is crucial for keeping your mouth healthy and the bacteria in balance. Drink 4 – 8oz of water every hour — especially when you feel thirsty or your mouth is dry.^{[7]
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Research source}
6
Visit your dentist and oral hygienist every 3-8 months.^{[8]
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Expert Source

Tu Anh Vu, DMD
Board Certified Dentist
Expert Interview. 10 April 2020.} They are trained to notice any problems with your gums and can give you personalized suggestions to help you keep your gums happy and healthy. Be sure to make regular appointments, even if you don't think you have any problems.^{[9]
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Expert Source

Joseph Whitehouse, MA, DDS
Board Certified Dentist
Expert Interview. 9 April 2020.}

Method 2

Method 2 of 2:

Preventing Gum Disease

1
Know if you are at risk of gum disease. There are several risk factors for gum disease that are out of your control. If you have any of the following factors, be sure to talk to your dentist about ways to prevent gum disease:
- Diabetes
- Family history of gum disease
- Hormonal changes in women and girls
- Medications that lead to dry mouth
- Immune-affecting diseases like cancer or AIDS
- Poor oral hygiene habits^{[10]
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  Research source}
2
Avoid smoking cigarettes. Smoking is one of the biggest risk factors for gum disease in the world, and can prevent successful treatment. The easiest way to avoid gum disease is to quit smoking.^{[11]
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Expert Source

Joseph Whitehouse, MA, DDS
Board Certified Dentist
Expert Interview. 9 April 2020.}
- Combined with alcohol, the effects get much worse. Avoid smoking and drinking simultaneously.
3
Get a professional cleaning twice a year.^{[12]
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Expert Source

Tu Anh Vu, DMD
Board Certified Dentist
Expert Interview. 10 April 2020.} Almost all gum disease can be prevented by cleaning away plaque from your teeth, and your dentist or oral hygienist is the best equipped person to do so. Be sure to keep you your regular visits and you respect the indications given after the treatment.
4
Know the symptoms of gum disease. Unchecked, gum diseases can damage the tissue and cartilage in your mouth and lead to tooth decay. If you experience any of the following symptoms chronically you should make an appointment with your dentist immediately:
- Bad breath that won’t go away
- Red or swollen gums
- Tender or bleeding gums
- Painful chewing or a burning feeling of the gums
- Loose teeth
- Sensitive teeth
- Receding gums (teeth appear "longer" than usual)^{[13]
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  Research source}
5
Take action with your dentist before gum disease progresses. Gingivitis is when the gums become inflamed or swollen, and is not particularly dangerous by itself; however, if it is not cared for soon enough it can progress to periodontitis, where the gums detach from the tooth, allowing bacteria to enter and damage your teeth. If your gums don't feel better with regular brushing and flossing then you may need antibiotics or surgery to prevent disease.

Expert Q&A

Question

Can I get healthier gums just by brushing my teeth?

Joseph Whitehouse, MA, DDS
Board Certified Dentist
Dr. Joseph Whitehouse is a board certified Dentist and the Former President of the World Congress on Minimally Invasive Dentistry (WCMID). Based in Castro Valley, California, Dr. Whitehouse has over 46 years of dental experience and counseling experience. He has held fellowships with the International Congress of Oral Implantology and with the WCMID. Published over 20 times in medical journals, Dr. Whitehouse's research is focused on mitigating fear and apprehension patients associate with dental care. Dr. Whitehouse earned a DDS from the University of Iowa in 1970. He also earned an MA in Counseling Psychology from California State University Hayward in 1988.

Joseph Whitehouse, MA, DDS

Board Certified Dentist

Expert Answer

Brushing your teeth will absolutely contribute to gum health, but you do need to see a dentist if you suspect you have a gum disease. When it comes to brushing, make sure that you're using a fluoridated toothpaste. Also, don't scrub your teeth super hard when you're brushing. It's common for people to walk into the dentist's office with big grooves in their teeth because of toothbrush abrasion. What you want to do is brush from the gum onto the tooth in a downward stroke while using a slight rolling motion with your hand. This way, you get around your teeth without brushing across them.
Question

How can I get rid of bad breath and receding gums?

Cristian Macau, DDS
Doctor of Dental Surgery
Dr. Macau is an oral surgeon, periodontist, and aesthetician at Favero Dental Clinic in London. He received his DDS from Carol Davila University of Medicine in 2015.

Cristian Macau, DDS

Doctor of Dental Surgery

Expert Answer

Motivate yourself to sustain a good and complete oral hygiene using your toothbrush, dental floss, an oral irrigator and mouthwash rinses. Also change your diet including whole grain bread, fruits, vegetables and less sugary foods. Avoid smoking or alcohol and reduce the amounts of fizzy drinks. Visit your dentist as requested and always check your teeth and gums in the mirror to see any changes.